Don’t forget to sign up for CrossFit for Hope AND the KILO OPEN!!!!!!!!
Overhead press. Then, Champions League WOD: 500 m row, 50 wall balls for time
Beginners: Push Press, Overhead Press, and Jerk Technique. Then, Champions League WOD (recreational)
Endurance: 1.5 mile run not for time. Then, Champions League WOD
Men’s Strength: Champions League WOD
Competitors: Posted in gym.
on this day, please remember all of the men and women and pray for the families of those who have died in the service.
deadlift. then 3 rounds for time, 100 overhead lunges (25/20) and 200 m run.
beginners: breathing squats. then 3 rounds for time of 20 overhead lunges (10/5) and 400 m run.
endurance: 200 double unders, 4×100 m sprints. then rx wod.
mens strength: deadlift and overhead press. then rx wod.
competitors: posted at the gym.
Champions League WOD:
With a 6 minute clock complete:
A buy-in of 100 Double Unders
Find your best Clean and Jerk (only your best completed lift counts)
In the remaining time as many Lateral Over Bar Burpees as possible.
Score is kg + reps of Burpees
Check out the events page to the right to see upcoming events!
Champions League WOD will be done Saturday. Advanced competitors, remember that you have to record 3 workouts for submission.
Snatch and Hang Power Snatch. Then, Every minute on the minute complete 5 CTB and 5 Front Squats from the ground at 80% Clean Max until the work can not be completed within 1 min.
Beginners: Snatch Progressions then Breathing Squats. Then, Every minute on the minute complete 5 Pull ups and 10 overhead presses from the ground until the work can not be completed within 1 min.
Endurance: Sprint 10sec. Jog 30sec. For 20 min. Then, Every minute on the minute complete 5 CTB and 5 Front Squats from the ground at 80% Clean Max until the work can not be completed within 1 min.
Men’s Strength: Champions League WOD.
REST
Men’s Strength: Back Squat and Close Grip Bench. Then, Tire Flip Races
push press and ohp. then 15 min amrap of 100 yd run, 10 ghd sit ups, 15 sdlhp(35/50)
beginners: push press technique and ohp. then 15 min amrap of 100 yd run, 10 butterfly sit ups, and 15 sdlhp (bar)
endurance: run 2 miles at 9 min mile pace. then rx wod.
mens strength: rest
competitors: same as rx wod
clean and jerk and hang power cleans. then 2 rounds of 50 ttb, 50 dips, and 50 kb swings (35/55)
beginners: clean and jerk progressions. then 2 rounds for time of 25 kte, 25 box dips, and 25 kb swings(25)
endurance: 200 double unders and 200 lunges not for time. then rx wod.
mens strength: snatch and hang power snatch. then, every minute on the minute complete 5 ctb and 5 front squats from the ground at 80% clean max until the work cannot be completed in the minute.
